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Reverse Tabletop

IntermediateStrengthTier T2

Sit with your knees bent and palms flat on the mat behind your hips. Press through your hands and feet to lift your hips until your trunk and thighs are level. You may feel the back of your hips and thighs working, and a stretch across your shoulders and chest.

Targets: Thoracic Spine

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the wrists, the front of the shoulders or the low back, or a pinching feeling in the neck.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the mat with your knees bent to about a right angle and both feet flat on the mat, about hip-width apart.
  • Put both palms flat on the mat behind your hips, about shoulder-width apart, with your fingertips pointing toward your feet.
  1. Man sitting on a mat with his knees bent, feet flat and palms flat on the mat behind his hips.

    Step 1 of 5

    Sit with your knees bent, feet flat, and your palms flat behind you.

  2. Man on a mat with his hips lifted partway, his palms flat behind him and his feet flat.

    Step 2 of 5

    Press through your hands and feet and lift your hips.

  3. Man holding a reverse tabletop on a mat with his trunk and thighs level and his arms straight.

    Step 3 of 5

    Lift until your trunk and thighs are level, with your arms straight.

  4. Man on a mat with his hips lifted partway, his palms flat behind him and his feet flat.

    Step 4 of 5

    Press through your hands and feet and lift your hips.

  5. Man sitting on a mat with his knees bent, feet flat and palms flat on the mat behind his hips.

    Step 5 of 5

    Sit with your knees bent, feet flat, and your palms flat behind you.

What you should feel

You may feel the back of your hips and the backs of your thighs working as you lift, and a stretch across the front of your shoulders and chest.

Breathing

  • Breathe in as you lift and out as you lower; do not hold your breath.

Safety Information

Work on a mat or another surface that pads your hands and your hips. Take your hands wherever your wrists are comfortable, and stop if your wrists hurt. Lift only as high as you can with your neck long and your gaze forward; do not let your head fall back. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.